The Food Doula Cookbook focuses on real food for real life, every step of the way. Whether you are feeling good and inspired to prep healthy meals for the week, or you are feeling terrible, have nausea or heartburn, and can’t eat much, you’ll find a big selection of recipes here to light up your taste buds, satisfy your cravings, and provide essential nutrition for you and baby, plus loads of advice and tips for food prep, meal planning, choosing the most wholesome foods, and cooking up nutritious, delicious meals.
The Food Doula Cookbook eliminates the guesswork of what to eat during pregnancy, empowering moms-to-be to be nourished, energized, and confident – from preconception through the three trimesters to postpartum. Author Lindsay Taylor’s positive attitude of 'No rules, no guilt, ’ balanced with her focus on nutritious, real-food choices, permeates the book. In addition to 90 plus easy-to-follow recipes for delicious, nourishing meals best suited for each trimester and postpartum recovery, Lindsay also offers helpful advice on how to build a prenatal pantry, make the best food choices, and engage in effective meal planning and prepping, leaving the expectant mom time to relax and enjoy her pregnancy.
Spis treści
Contents
Introduction8
How This Cookbook is Organized10
Before the Line is Pink11
Real Food – So Good for You 12
Building Your Prenatal Pantry14
Top 9 Foods for a Healthy Nine Months15
Trimester 1: weeks 1-12
It’s Wonderfully Positive17
Fighting Morning Sickness18
Protein Foods20
Healing Foods22
Deciding When to Eat25
Being ready for hunger25
No-More-Nausea Meal Schedule26
The TWO-PART meal schedule works like this: 26
Meal Ideas for When You Just Can’t Cook28
Maximizing Nutrition
Through Aversions30
THE RECIPES31
Ginger Tonic 3 Ways32
Soothing Mango Green Smoothie35
Apple Zucchini Oat Bowl37
7-Minute Ultimate
Breakfast Bowl 39
Preggo Protein Pancakes 41
Strawberry Chia Jam42
Amped-Up Applesauce43
Bedside Granola Clusters45
Chia Yogurt Bites47
Almond Chocolate Oat Bars49
Lemon + Ginger Carrot Muffins51
Double Chocolate Lentil Muffins 53
Mango Chopped Chicken Salad
with Lemon Vinaigrette55
Avocado Chickpea Bowl 57
Herb + Garlic Roasted Potatoes59
Goodness Me Tomato Sauce 61
Smoky Sweet Potato + Carrot Fries
with Roasted Red Pepper Dipping Sauce63
Slow Cooker Spiced Cauliflower + Sweet Potato Soup 65
Sheet Pan Maple Sesame +
Shiitake Salmon67
Quinoa Fried N’ice69
Slow Cooker Chicken Fajitas 71
Late-Night Protein Packs72
Salt + Vinegar Roasted Chickpeas73
Trimester 2 : weeks 13-28
Staying Healthy 76
Food Cravings77
Mix It Up77
Super Smoothies78
Cooking: Back in
the Cards80
Plan, Prep, Plate81
Repurpose Your Meals82
THE RECIPES83
Peachy Green Smoothie85
Cravings Breakfast Sandwich87
Wild Blueberry Overnight Oats89
Shakshuka with Swiss Chard
+ Cherry Tomatoes91
Blueberry Zucchini Muffins92
Spiced Sweet Potato + Quinoa Muffins93
Cinnamon Chocolate Banana Loaf95
Cookie Dough Bites97
Chickpea Flour Ginger Cookies98
Banana Coconut Nice Cream99
Fajita Bump Bowl101
Brussels Sprout + Pear Salad
with Quinoa103
Strawberries + Greens Salad
with Sweet Almonds105
Grain-Free Chicken Fingers106
Better Than Before Caesar Salad107
Summer Veggie Fritters108
Harvest Pasta Salad with Basil109
Simple Sesame Noodles111
Hidden Greens Meatballs113
One-Pan Chicken in Red Pepper
Cashew Sauce115
Veggie-Full Burgers117
Heavenly Hot Chocolate119
Trimester 3 : weeks 29-40
Eating for the Third Trimester122
What to Eat122
How to Eat 122
When to Eat122
Water Works 123
Baby’s Growth Spurt124
Planning for Postpartum125
Tips for Postpartum Meal Prep 125
Approaching Labour128
THE RECIPES129
Iced Raspberry Leaf Tea130
Raspberry Date
Labour Prep Smoothie131
Breakfast Bowlritto133
Overnight Flax + Chia Pudding135
Homemade Tortilla Chips137
Cashew Green Goddess Dip138
Everyday Hummus139
Berry Sorbet141
Rainbow Sausage Bake143
Pineapple + Lime Fruit Salad
with Poppy Seed Dressing144
Mango Mint Salad145
Sheet Pan Roasted Lentil Bowl147
Arugula + Quinoa Steak Salad
with Lemon Pepper Dressing149
Greek Chicken Skewers150
Greek Garlic Kale Salad151
Skillet Blackened Chicken Thighs
with Cashew Chive Dipping Sauce152
Cashew Chive
Dipping Sauce153
O autorze
LINDSAY TAYLOR loves food, and promotes real-food nutrition for health and wellness. She believes strongly that eating healthy can be fun, easy, enjoyable, and rewarding for everyone. As a mom, certified culinary nutrition expert, and doula with a background in public health and academic research, Lindsay understands the impact of pregnancy and motherhood on women’s lives. She knows the importance of eating wholesome, nourishing food to optimize the well-being of both moms and their babies – hence this book. Lindsay delights in sharing what she knows about how to cope with the ups and downs of pregnancy and new-mom life, and the benefits of real-food choices. She creates easy-to-follow recipes for cooking up nutritious meals, and includes practical tips and tricks to enhance the prepping and cooking experience. For Lindsay, writing The Food Doula Cookbook has been a commitment – and a labour of love.
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